Wednesday, June 15, 2011

Wednesday June 15, 2011

Swam 4000 yards at Barton Springs Sunday morning with Anthony, then lifted weights later that afternoon. I was definitely feeling the effect of that on Monday morning. Swam with Steve, Tom, Anthony, and David. Stephen coached.


400 swim/400 pull
4 x (4 x 50 @ 1:00, 1 x 100 @ 1:40, 1 x 100 @ 1:30), no extra rest, held 1:20 (800 race pace)
1 x 300 pull
1 x 200 build
1 x 200 for time, went 2:36
1 x 100 easy
1 x 300 pull
100 easy (ran out of time, fortunately)


Tuesday was a forgettable IM workout with two kicking sets, but we finished it off with 3 x 100 @ 1:30, holding 1:19s.  Swam this morning at Nitro with Anthony, Steve, and David.  James coached.  The pool was set up long course

1000 swim/pull
Main set, "double down":
3 x (1 x 400 @ 7:00, 1 x 200 @ 3:30, 1 x 100):
5:50    5:37    5:26
2:48    2:42    2:38
1:21    1:19    1:16
100 easy

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